Night Binging

sbrines

So I'm new to the message boards, but not to MFP. I've had success with it in the past, but have recently bounced back up to my heaviest weight in over 5 years. And the tactics I used the first time around aren't working the same.

These days, I'm usually able to keep my calorie intake within my desired range during the day, but then when I wake up in the middle of the night, these days to take care of my 3 month old daughter, everything I said no to during the day rises up and conquers me. Some would say: then you just aren't eating enough during the day, or give yourself little treats throughout the day as mini rewards, but I know myself and that would just create an appetite for more.

I guess I'm interested in hearing your thoughts on these two issues...

1. How have you successfully avoided night binging?
2. What are ways you have brought in moderation to your diet? (not over/under-eating)

Thanks for your thoughts!

-Steve

jojohnson090

Water!! If it's the middle of the night and I wake up ravenous I drink a large glass of water. Either that, or end up snacking on something that I later feel guilty about, so I usually try and stick to the water.

marybell82

I have the same problem. I can monitor myself and have more self control during the day. After work, usually after dinner, i tend to want something sweet, then it turns into the munchies (yes i smoke weed) but normally i can control my munchies... last week, i had a hard time with it since i wasnt working out. I did notice that i did drink less water last week though, so i think water is a huge factor.

Most food cravings last just 4 to 12 minutes, so while your thinking of that piece of pie you want, divert your attention from that to something else for 12 minutes and you will forget about it. shop online, or clip your toe nails, maybe read a chapter on that book you still havent finished. focus on an interesting show or movie.

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Found this on WEBMD.COM

How to Stop Sugar Cravings: 8 Tips to Use Right Now

If you're craving sugar, here are some ways to tame those cravings.

Give in a little. Eat a bit of what you’re craving, maybe a small cookie or a fun-size candy bar, suggests Kerry Neville, MS, RD, a registered dietitian and ADA spokeswoman. Enjoying a little of what you love can help you steer clear of feeling denied. Try to stick to a 150-calorie threshold, Neville says.

Combine foods. If the idea of stopping at a cookie or a baby candy bar seems impossible, you can still fill yourself up and satisfy a sugar craving, too. "I like combining the craving food with a healthful one," Neville says. "I love chocolate, for example, so sometimes I’ll dip a banana in chocolate sauce and that gives me what I’m craving, or I mix some almonds with chocolate chips." As a beneficial bonus, you'll satisfy a craving and get healthy nutrients from those good-for-you foods.

Go cold turkey. Cutting out all simple sugars works for some people, although "the initial 48 to 72 hours are tough," Gerbstadt says. Some people find that going cold turkey helps their cravings diminish after a few days; others find they may still crave sugar but over time are able to train their taste buds to be satisfied with less.

Grab some gum. If you want to avoid giving in to a sugar craving completely, try chewing a stick of gum, says nutrition advisor Dave Grotto, RD, LDN. "Research has shown that chewing gum can reduce food cravings," Grotto says.

Reach for fruit. Keep fruit handy for when sugar cravings hit. You'll get fiber and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits, says certified addiction specialist Judy Chambers, LCSW, CAS. "Have them handy so you reach for them instead of reaching for the old [sugary] something."

Get up and go. When a sugar craving hits, walk away. "Take a walk around the block or [do] something to change the scenery," to take your mind off the food you’re craving, Neville suggests.

Choose quality over quantity. "If you need a sugar splurge, pick a wonderful, decadent sugary food," Moores says. But keep it small. For example, choose a perfect dark chocolate truffle instead of a king-sized candy bar, then "savor every bite -- slowly," Moores says. Grotto agrees. "Don’t swear off favorites -- you’ll only come back for greater portions. Learn to incorporate small amounts in the diet but concentrate on filling your stomach with less sugary and [healthier] options."

Eat regularly. Waiting too long between meals may set you up to choose sugary, fatty foods that cut your hunger, Moores says. Instead, eating every three to five hours can help keep blood sugar stable and help you "avoid irrational eating behavior," Grotto says. Your best bets? "Choose protein, fiber-rich foods like whole grains and produce," Moores says.

One of the best ways to manage sugar cravings is to stop them before they start. To help you do that:

Skip artificial sweeteners. Artificial sweeteners may sound like a great idea, but "they don’t lessen cravings for sugar and haven’t demonstrated a positive effect on our obesity epidemic," says Grotto, author of 101 Foods That Could Save Your Life.

Reward yourself for successfully managing sugar cravings. Your reward could be large or small. Remember why you’re working on it and then reward yourself for each successful step.

Slow down. For one week, focus on your sugar cravings and think about what you’re eating, suggests Chambers. Diet mayhem often results from lack of planning. So slow down, plan, "and eat what you intend to eat, instead of eating when you’re desperate," Chambers says.

Get support. Many people turn to sweet foods when they're stressed, depressed, or angry. But food doesn't solve emotional issues. Consider whether emotions are involved in your sugar cravings and whether you need help to find other solutions to those emotional problems.

Mix it up. You may need more than one strategy to thwart sugar cravings. One week you may find success with one tactic, and another week calls for an alternative approach. What’s important is to “have a ‘bag of tricks’ to try,” Gerbstadt tells WebMD. To tame sugar cravings, you really need to "figure out what works for you," Neville says.

Lastly, go easy on yourself. It may take time to get a handle on your sugar cravings. "It’s difficult to shift any system -- whether it’s the world economy or your eating," Chambers says.